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Monday, April 30th: CrossFit

29
Apr

Monday, April 30th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

SATURDAY! We are going to have an absolute BLAST for Cinco De Mayo with 3 Different workouts, breakfast burritos, and some Spikeball all in efforts to raise some money for our regional competitors. Workouts will start at 8:00am and rotate/change every 30:00. These will be partner workouts so make sure you get your partner on the same page!

Warm-up

Posterior Chain Warm-up (No Measure)

400m Run, then…

W/Band:

Monster Walk Lap Forward

Monster Walk Lap Backwards

Monster Walk Lap Lateral (Below knee)

5 Squats @ 25X1

W/O Band x 2 Rounds

10 Bow and Bend (Arch your body back then reach down to touch your toes)

5 Bird-Dogs ea. Side

20 Alt Busdrivers

:30 Pec Stretch on Rig (each side)

Strength (not for time)

A1: Sumo Deadlift (4-4-4-4)

30×1; 2in Deficit

+3-5% From Last Week for All Sets

-Rest 30s

A2: Strict Toes-To-Bar (ME-ME-ME-ME (-2 AMREP) )

A3: Partner Hamstring Curl (5-5-5-5)

Kneeling on an AbMat, have a partner hold your ankles as you slowly lower yourself to the floor. Use hands as a buffer if your hamstrings aren’t quite ready for the full weight of your torso. Aim for 3-4s eccentric keeping tension equal through midline
3-5 ea. Set

Rest 60s after

Metcon

Metcon (AMRAP – Reps)

Alt. EMOM x 12:00

1- 30s AB at 500/300w

2- Plank Hold x 30s

3- ME 30s Lateral Burpee Over Parallette

4- Rest

Rx+= 650/400w Hold on AB

Cool Down

Metcon (No Measure)

Cool-Down:

60s Foam Roll Lower Body

45s Pigeon Stretch ea. Leg

2:00 Paleo Chair Hold

60s Cobra

Extra Gains

Metcon (No Measure)

15:00 Sustained Aerobic Work

-Choose 1-2 different components that are aerobic and perform them for 15:00 straight. Relaxed pacing, focus on breathing and mechanics of the movement. This is to help jump-start recovery after a day of fast moving and heavy lifting.

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